Earlier this month, I came across a
story about how more and more journalists are affected by vicarious trauma
after ongoing exposure to graphic images portraying violence and suffering. As
a result, many journalists turn to negative coping mechanisms including social
isolation and some seek care for posttraumatic stress, depression, and anxiety.

As a physician working to end torture
and abuse of people and animals, I struggle with similar feelings deepened by
negative, vitriolic, and divisive rhetoric this political season. Talking with
my colleagues, I realize I’m not alone.

People working on behalf of people and
animals can experience a range of physical and psychological symptoms including
emotional numbing, social withdrawal, insomnia, nightmares, anger and
irritability, inflexibility, and cynicism, among other indicators of compassion
fatigue – also called vicarious trauma.

There are many ways to prevent
compassion fatigue, and here are a few:

1) Good self-care

Physical activity is particularly important
to our mental health. It helps boost endorphin levels and better regulate
levels of stress hormones like cortisol.

Eating well is also important. “Comfort
foods” high in sodium, fat, and cholesterol are problematic since they increase
lethargy – making it more difficult to deal with stressors. Alternatively,
fruits and vegetables restore energy and nutrients that fuel our brains.

Rest and sleep also reduce depression
and anxiety and effectively combat stress. Even slight sleep deprivation or
poor sleep can affect memory, judgment, and mood.

2) Nature

Evidence shows that nature has many
psychological benefits. It can make us happier, kinder, and more creative. It
also fosters stress relief and positive emotions. Experiencing the awe of
nature can even help us make better, more ethical and generous decisions about
difficult problems.

3) Social support

Meaningful social networks are
incredibly important to our mental health. We are more likely to recover from
trauma through connection, bonding, and social interaction.

Even fleeting social support can help
us thrive. To prove this point, researchers tested college students early in
2001 and again in the weeks following the terrorist attack on the World Trade
Center on September 11, 2001. Love and support – even in fleeting doses –
fueled resilience and protected students from sinking into depression. This
pattern is seen throughout human society – and among animals.

4) Healthy escapes and hobbies

Music, sports, the arts, and other
creative outlets can all help reduce stress, depression, and anxiety. Many
times, these outlets – and other forms of play, relaxation, and escape – lead
to inspiring solutions to complex problems. Viewing challenges from a new
perspective can help bring important answers to light.

5) Purpose

Lately, I’ve been reminded that hope
can be found in the work we do – but it must be balanced with other sources of
hope and strength. Though a sense of purpose can help overcome compassion
fatigue, vicarious trauma also challenges our deepest beliefs about the world
and our work. Identifying what gives life and work meaning and what instills,
nurtures, or renews hope is critical to preventing and recovering from
vicarious trauma.

What do you do to maintain hope and
reduce the risk for compassion fatigue?